According to Aman Puri, a nutritionist and fitness expert in India, it is the lack of control lifestyle, not just beer, that is the main culprit behind beer belly problems. Beerwl is the accumulation of fat around the abdomen, not only because of beer, but also because of the empty calories from alcohol combined with a high-fat and sedentary diet, Mr. Puri explained.
A study published in the European Journal of Clinical Nutrition shows that: drinking alcohol increases waist circumference but also causes total body weight gain, that is, not only concentrated in the abdomen. Therefore, to reduce belly fat while still being able to sipping a few glasses on the weekend, you need to synchronously coordinate the following 6 changes:
Eat and drink with mindfulness
Choose fresh, high-fiber, low-sugar foods. Stay away from processed foods, fried foods, soft drinks, and packaged snacks. Beer can still be drunk, but only when the total daily calorie intake is controlled. Focus on green vegetables, fruits, lean proteins and drink enough water, Puri advised.
Regular physical activity
Aerobic training, weight lifting, crunches, HIIT, all help burn calories and reduce belly fat. Exercise not only helps "burn" fat but also improves liver function, the agency must handle alcohol.
Drink detox water
Detox drinks such as herbal tea, warm water with lemon, or green smoothies help boost metabolism and purify the liver. Expert Puri explains: "Clean stews help the body metabolize beer more effectively, reducing the accumulation of toxins and excess fat".
Cut down on bad sugar and calories
Instead of giving up beer, reduce sugar from other sources: candy, soft drinks, fried foods. Prioritize baked, boiled or steamed dishes. switch to drinking unsweetened lemon juice, fresh coconut water to quench your thirst.
Get enough and on time
Lack of sleep causes leptin (satisfaction control) hormone to decrease and ghrelin (appetite stimulation) to increase, leading to binge eating. As a result, the abdomen is getting more and more enlarged.
Drink alcohol in moderation and choose smartly
Cut down on drinking beer frequency to 1-2 times/week, prioritize light beers that are low in calories and alcohol. Drink slowly, use small glasses and do not snack while drinking.
"Reducing beer intake without really stopping it. Portion control is the key to still enjoying it without fat accumulation," Mr. Puri emphasized.
With a scientific eating plan, regular exercise and alcohol control, you can regain a toned waist without having to say goodbye to your favorite beer.
